Misunderstandings about diet and supplements: Potential risks and solutions from a professional perspective

By Heath Dionne – Fitness Expert & Senior Personal Trainer, graduated from Sports Science & Nutrition, University of Queensland (Australia) If you've ever heard someone say, "If you want to lose weight, just eat less and take a few supplements ," or "Drink more protein powder to gain muscle faster ," then congratulations — you've come across one of the most common misconceptions in the health and fitness world. With over 12 years of experience in the personal training and nutrition industry, I have seen many clients come to me with serious health problems because of unfounded advice or misleading advertising. This article is not intended to “extinguish” anyone’s beliefs, but to provide a scientific perspective, data and practical advice to help you avoid risks and achieve sustainable results. 1. Numbers Speak: Common Misconceptions About Nutrition and Supplements A 2022 International Food Information Council (IFIC) survey found: [li indent=0 align=left]70% of adults believe that dietary supplements can completely replace a balanced diet.[li indent=0 align=left]More than 50% buy supplements based on recommendations from acquaintances, without professional advice.[li indent=0 align=left]35% adopt “trendy” diets on social media without doing their research (e.g. extreme keto, long-term intermittent fasting, 100% clean eating).In Australia, the Department of Health records hundreds of hospitalisations each year related to supplement misuse , including liver damage from vitamin overdose or adverse effects from unregulated sports performance-enhancing products. 2. Real-life situation: When “misunderstanding” becomes a consequence Situation 1 – Exhaustion due to incorrect fasting A client of mine (male, 32 years old) did Intermittent Fasting 20:4 (eating within 4 hours/day) for 3 months, without calculating enough protein - fat - micronutrients. Result: lost 6 kg but more than half was muscle mass , accompanied by insomnia, dark skin and reduced resistance. Scenario 2 – Liver damage from “free” supplementation Another client (female, 28 years old) used four types of supplements in parallel: a weight loss pill containing high doses of caffeine, a pre-workout, a protein powder, and a multivitamin. After two months, tests showed that her liver enzymes were three times higher than normal. The cause: a toxic buildup from undeclared ingredients in the “hand-carried” product and an overdose of caffeine. Situation 3 – Ineffective training despite “drinking everything” A young man (25 years old) drank 3–4 servings of whey protein/day but did not do enough resistance training , leading to excess energy and… fat gain. This story illustrates a reality: supplements cannot replace scientific training principles . 3. Why does this happen? There are three main reasons: [li indent=0 align=left]Social media[li indent=0 align=left] spreads knowledge quickly, but it also turns unverified “tips” into “truths.” Users rarely check the source or learn the actual physiological mechanism.[li indent=0 align=left]Commercial advertising appeals to the psychology of quick - neat - convenient.[li indent=0 align=left] Slogans like "Lose 5 kg in 2 weeks" and "Gain muscle quickly" hit the desires of many people, but often ignore safety and sustainability.[li indent=0 align=left]Lack of personalized guidance[li indent=0 align=left] Each person’s body is different in terms of metabolism, absorption capacity, and response to diet. “Copy-pasting” diets from others is almost certainly not optimal, even dangerous.4. Reasons why you need to go to a professional training and consulting place At professional facilities, scientific knowledge and modern technology are combined to ensure: [li indent=0 align=left]Initial nutritional and health status assessment : Use InBody to analyze muscle-fat-water composition, check metabolism by indirect calorimetry to know exact energy needs.[li indent=0 align=left]Personalized meal planning : Balance macronutrients (protein, carbs, fat) and micronutrients (vitamins, minerals) based on age, gender, goals and activity level.[li indent=0 align=left]Advice on using the right dose and type of supplements : Only recommend when really needed (for example: protein powder when the need cannot be met through food; omega-3 for people who rarely eat fish; vitamin D for people with deficiencies).[li indent=0 align=left]Continuous monitoring and adjustment : Re-measure body mass index and training performance every 4–6 weeks to adjust nutrition and training.5. Some golden rules when it comes to diet and supplements [li indent=0 align=left]Real food is still the foundation,[li indent=0 align=left] 80-90% of nutrition should come from whole foods: meat - fish - eggs - milk, whole grains, vegetables, nuts. Supplements only fill the "nutritional gap" when the diet is not enough.[li indent=0 align=left]Protein is important, but don't overload[li indent=0 align=left] Protein requirements for strength training: 1.6–2.2 g/kg body weight/day . Excessive intake won't build muscle if you don't train properly.[li indent=0 align=left]Control dosage and origin[li indent=0 align=left] Choose only products with international quality certification (Informed-Sport, NSF Certified for Sport). Avoid products with unknown ingredients or "self-mixed".[li indent=0 align=left]Energy balance still determines weight loss/gain[li indent=0 align=left] Supplementing with creatine, BCAAs or fat-burners will not work if you eat more than your energy needs.[li indent=0 align=left]Don't overlook lifestyle factors[li indent=0 align=left] Getting 7–9 hours of sleep, managing stress, and exercising regularly are still the three pillars of health and fitness.6. Benefits of being guided by an expert [li indent=0 align=left]Safety : Avoid the risk of poisoning, side effects or nutritional imbalances.[li indent=0 align=left]Optimal effectiveness : Eat and supplement the right type – right dose – right time for specific goals (fat loss, muscle gain, improved endurance).[li indent=0 align=left]Cost Savings : Don't waste money on unnecessary products.[li indent=0 align=left]Sustainable Progress : Build healthy eating habits instead of relying solely on supplements.[li indent=0 align=left]Know your body : Through measurement and data analysis, you know exactly where you are and what adjustments you need to make.Conclude Misunderstandings about diet and supplements not only cost you money , but can also seriously affect your health . In a world of information overload, it is not important “what you hear” but “who you hear from” and “whether the source is trustworthy”. With expertise in Sports Science & Nutrition, and practical experience training hundreds of clients, I always prioritize data – personalization – safety . Supplements are just supporting tools; the foundation is still a healthy diet and reasonable exercise lifestyle. If you’re wondering about your diet or want to know what supplements you really need, look for reputable places with modern measuring equipment and a team with clear professional qualifications . Health is not a game of chance – and your body deserves care based on science, not hearsay.